### Lower Body Strength Circuits Class: A 45-Minute Workout for All Fitness Levels
This 45-minute lower body strength circuit class is crafted to engage and tone your lower body with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, making it simple to adjust by opting for a lighter weight. It’s an adaptable workout that caters to everyone!
If you enjoy this session, don’t miss out on the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### What You’ll Require for Class:
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
—
### Class Summary
We will kick off with a guided warm-up emphasizing mobility and dynamic movements to prep your body and generate heat. After that, we will move into two separate circuits, each focusing on your lower body through a combination of strength and stability exercises.
#### Circuit Insights:
– **Circuit 1:**
– Four exercises, each performed for 45 seconds with a 10-second rest/transition interval.
– Complete four rounds (two on the right side, two on the left side).
– Using a resistance band loop around your thighs is optional for extra intensity.
– **Circuit 2:**
– Five exercises, each performed for 45 seconds with a 10-second rest/transition interval.
– Complete three rounds.
Between the circuits, you’ll have a one-minute recovery break. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body, adjust exercises as needed, and stop if anything feels off.
We will conclude the class with a guided cool-down and stretch to aid in your recovery.
—
### Workout Breakdown
**Warm-Up & Mobility:**
– Duration: 01:44 – 08:49
**Circuit Workout:**
– **Circuit 1 (with optional resistance band):**
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:**
– Duration: 41:04 – End
—
### Final Thoughts
I hope you find joy in this lower body strength circuit class! It’s a great way to build strength, enhance mobility, and push your limits. If you’re searching for additional lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Happy training!
xo, Nicole